Proper Running Form Cues Infographic

perfect your RUNNING FORM USE THESE CUES TO RUN STRONGER, LONGER, FASTER, AND INJURY-FREE EYES MIND Look ahead with your eyes Don't overthink it, .. Your body was built to run; let it be a reflex. and head up. .. Looking down means you're likely leaning forward, which increases the load on your lower back and can lead to injury. Eyes up improves your posture and ability to breath, and keeps you tuned into your surroundings. SHOULDERS Consciously drop and relax your shoulders. JAW .. Tense shoulders are a waste of energy and won't help you cover ground. Keep your jaw relaxed and mouth open. . This way you'll breath through your nose and mouth, translating to better oxygen delivery in and carbon dioxide out to power your body through the run. POSTURE Hold yourself upright and don't bend at the waist HANDS . When you're hunched over, you can't breathe as easily since your chest isn't open, and Lightly cup your hands and imagine you're holding a potato chip between your thumb and forefinger. . Less energy spent on keeping muscles tense means more energy to spring ahead. poor posture restricts blood flow to your muscles, making it harder to run. Balanced, tall posture also ensures your hip flexors and abductors are functioning in their most optimal position, minimizing the risk of injury. FEET The jury's out on how your feet should strike the ground-research doesn't show conclusive evidence for whether runners are better off with a midfoot strike, heel strike, or forefoot strike. . There is no "right" way to run for everyone, and trying to adopt your gait pattern could lead to injury. Instead of focusing on how your foot hits to ground, home in on how often your feet touch down. Increasing your cadence is one of the best ways to ensure you're striking the ground in the most efficient way for your body while also diminishing your chance of injuries. ANKLES Lean forward at your ankles instead of your waist. . It helps propel you forward more efficiently, pushing you along. SHAPE // For more fitness advice and workouts go to shape.com/fitness Sources: Janet Hamilton, C.S.C.S., an exercise physiologist and running coach at Running Strong, Lori McGee Koch, a running coach at Chicago Endurance Sports, and Chris Ramsey, an orthopedic specialist in physical therapy at Portland Athletic Center for Excellence